Comparing Nutrients in 1 pound White Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	White Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	52% 1510kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	25% 32.6g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	8.7% 6.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.63% 3.36g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	181% 69g	39.4% 15g	38g per day for Men 19-50 years
Protein	189% 106g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	White Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	440% 1760μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	109% 1089mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	496% 4.46mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	592% 47.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	38.3% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	195% 1365mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	239% 8142mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Beans vs Boiled Broccoli:

• Raw White Beans have 6.9 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin C, 6.9 times more Vitamin E and 25.2 times more Vitamin K than Raw White Beans.
• Both Raw White Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw White Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for White Beans vs Boiled Broccoli:

• Raw White Beans have 6 times more Calcium, 16.1 times more Copper, 15.6 times more Iron, 9 times more Magnesium, 9.3 times more Manganese, 4.5 times more Phosphorus, 6.1 times more Potassium, 8 times more Selenium and 8.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sodium and 7.9 times more Water than Raw White Beans.

Comparison of macro-nutrients per 1 pound:

• Raw White Beans have 9.5 times more Energy, 1.4 times more Omega 3, 3.9 times more Omega 6, 8.4 times more Carbohydrate, 1.5 times more Sugars, 4.6 times more Fiber and 9.8 times more Protein than Boiled and Drained Broccoli.
• Both Raw White Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.